The B vitamin folate, also called folic acid, is a water-soluble vitamin. Water-soluble vitamins are stored in the body in very limited amounts and are excreted through the urine. Therefore, it is a good idea to have them in your daily diet. Folate is considered a crucial vitamin before and during pregnancy. Research has shown that folate deficiencies during pregnancy can lead to
neural tube
birth defects in babies.

Assisting in the creation of neurotransmitters (chemicals that regulate sleep, pain, and mood)

Recommended Intake:

Age Group (in Years)

Recommended Dietary Allowance

Females

Males

1 - 3

150 mcg

150 mcg

4 - 8

200 mcg

200 mcg

9 - 13

300 mcg

300 mcg

14 - 18

400 mcg

400 mcg

Pregnancy, 14 - 18

600 mcg

n/a

Lactation, 14 - 18

500 mcg

n/a

19+

400 mcg

400 mcg

Pregnancy, 19+

600 mcg

n/a

Lactation, 19+

500 mcg

n/a

mcg=microgram

Folate Deficiency

Folate deficiency is a common vitamin deficiency that can occur for a variety of reasons, including:

Increased need, as with pregnancy, without increased intake

Low levels of folate containing foods in diet

Abnormally high levels of folate passing out of the body

Medication that interferes with the body's ability to use folate such as:

Anti-convulsant mediations

Metformin

Sulfasalazine

Triamterene

Methotrexate

Barbituates

Populations at Risk of Folate Deficiency

The following populations may be at risk of folate deficiency and may require a supplement:

Pregnant women—Folate is critical for the production and maintenance of new cells. This is especially important during pregnancy—a period of rapid cell division.

People who consume excessive amounts of
alcohol
—Alcohol interferes with the absorption of folate and increases excretion by the kidneys. In addition, many alcoholics tend to have diets low in essential nutrients, like folate.

People on certain medications—Certain medications can interfere with the body's ability to use folate. Check with your doctor about supplementation if you are on medication that may affect your folate levels.

Birth Defects

In 1991, a landmark study found a relationship between folate and birth defects. Subsequent research has supported the finding that adequate folate intake during the period before and just after conception protects against a number of neural tube defects, including
spina bifida
and anencephaly.

The crucial period is before and very early after conception—a time when most women do not know they are pregnant. Therefore, the recommendation is that all women of childbearing age make sure they have a folate intake of at least 400 mcg.

Major Food Sources

There is a variety of foods that contain folate. Some foods, like cereal, rice, and flour, are fortified with folate. Here is a list of major food sources and their folate content.

Food

Serving Size

Folate Content
(mcg)

Chicken liver, simmered

3.5 ounces

770

Fortified breakfast cereal

3/4 cup

100-400
(check Nutrition Facts label)

Soy flour

1 cup

260

Beef liver, braised

3 ounces

215

Chickpeas, cooked

1 cup

282

Pinto beans, cooked

1 cup

291

Spinach, boiled

1 cup

263

Lima beans, cooked

1 cup

156

Papaya

1 medium

112

Avocado

1 ounce

25

Wheat germ, toasted

1/4 cup

100

Asparagus, boiled

1 cup

243

Orange juice, fresh

8 fluid ounces

74

Spinach, raw

1 cup

58

Whole wheat flour

1 cup

53

Green peas, boiled

1/2 cup

50

White rice, long-grain

1/2 cup

45

Orange, navel

1 medium

44

Peanuts, dry roasted

1 ounce

41

Wheat flour, whole grain

1 cup

53

Broccoli, boiled

1 spear

40

Tomatoes, sun-dried

1 cup

32

Tomato juice, canned

1 cup

49

Peanut butter, crunchy

2 tablespoons

30

Banana

1 cup

30

Cashews, dry roasted

1 ounce

20

Bread, whole wheat

1 slice

14

Tips for Increasing Your Folate Intake:

To help increase your intake of folate:

Spread a little avocado on your sandwich in place of mayonnaise.

Drink a glass of orange juice or tomato juice in the morning.

Add spinach to your scrambled eggs.

Slice a banana on top of your breakfast cereal.

Sprinkle some toasted wheat germ on top of pasta or a stir-fry.

Throw some chickpeas or kidney beans into a salad.

If you take a vitamin supplement, make sure it contains folate.

Too Much Folate

There can be too much of a good thing. While there is no upper limit for ingesting folate found naturally in foods, but there are recommended intake limits for folate consumed from fortified foods and supplements:

Age

Micrograms (mcg) per day

1-3 years

300 mcg

4-8 years

400 mcg

9-13 years

600 mcg

14-18 years

800 mcg

Pregnant or nursing women up to 18 years

800 mcg

19 years and older

1,000 mcg

Pregnant or nursing women 19 years and older

1,000 mcg

Large doses of folate can mask symptoms of a different type of vitamin deficiency called
B12 deficiency
. A B12 deficiency causes some similar symptoms as folate deficiency, but it can also cause damage to the nervous system. Folate supplementation will mask the B12 deficiency by relieving the anemia-associated symptoms but not decreasing damage to the nervous system. This is why it is important that you talk to your doctor before you take a folate supplement. A blood test will help determine if your folate and vitamin B12 levels are appropriate or low. It may be necessary for you to take vitamin B12 supplements along with the folate. Talk to your doctor before starting any vitamin supplement to make sure it is appropriate for you.

All EBSCO Publishing proprietary, consumer health and medical information found on this site is accredited by URAC. URAC's Health Web Site Accreditation Program requires compliance with 53 rigorous standards of quality and accountability, verified by independent audits. To send comments or feedback to our Editorial Team regarding the content please email us at
HLEditorialTeam@ebscohost.com.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.